How to increase fiber intake?

What is fiber?

Fiber is a dietary material containing substances such as cellulose, lignin, and pectin, that are resistant to the action of digestive enzymes. Fiber isn't digested our body. Instead, it passes relatively intact through the stomach, small intestine and colon and out of our body.

Types of fiber and their benefits

How much of fiber intake is recommended?

It is recommended to take between 20-30 g of fiber daily. (Recommended Nutrient Intake Malaysia 2015).
While Malaysian Dietary Guideline recommends about 5 servings of fiber with 2 servings of fruits and 3 servings of vegetables daily.

How to increase fiber intake?

Now you must be thinking that 5 servings of fruits and vegetables daily may seem like too much. The key to cultivating a healthy diet practice is by gradually introduce them into our practice and dietary habits. My advice is to take these changes step by step.

Here's are few tips on how to practically increase your fiber intake.

1. Try to include fiber as much as you can in each of your main meals. You can choose wholemeal/wholegrain cereal/oats/bread for breakfast and brown rice instead of white rice.
   
   Tips: If brown rice is less palatable to you, start by mixing them together at first.
2. Choose wholegrain such as wholegrain bread, corn, oats, barley.
   Tips: Look on the label for breads with the highest amount of fiber per slice. 
3. Consume nuts and legumes with 2-3 servings weekly.
   Tips: Keep a jar of nuts handy for a healthy, high fiber snack. 
4. Increase intake of fruits and vegetables gradually as often as you can.
   Tips: Switch to fruits as snacks or dessert for your daily meal. Fresh fruits are better than dried or juiced.
5. Read labels!
   Tips: Choose prebiotics or fiber enriched foods. 

High fiber diet is highly encouraged except individuals with the following conditions:

• Diverticulitis (Inflammation or infection of small pouches called diverticula that develop along the walls of the intestines)
• Fistula (Abnormal connection between two body parts, such as an organ or blood vessel and another structure. Normally due to injury or surgery)
• Gastroparesis (A disorder that slows or stops the movement of food from your stomach to your small intestine)
• Preoperative abdominal surgery
• Localized radiation therapy to the bowel